Essay Sample on Autogenic Training, Imagery, and Progressive Relaxation

Concept Definition

Autogenetic training refers to a relaxation practice that was introduced by Johannes Heinrich, a German psychiatrist. Through analysis of different individual circumstances, Heinrich noticed that persons who are undergoing hypnosis achieve a relaxed state where they experience feelings of warmth and heaviness (Prato et al. 21). Therefore, there was a need to recreate the above state in people to reduce anxiety and tension. Autogenetic training is possible through sequences of self-statements about warmth and heaviness within different parts of the body. Amidst the above process, there is always the introduction of a positive effect on the autonomic nervous system. Although autogenic training is less known compared to other relaxation techniques such as progressive relaxation as well as the guided imagery, the meta-analytic study conducted in the year 2008 found value in autogenic training when it comes to the treatment of anxiety (Prato et al. 7). Progressive relaxation, on the other hand, refers to the deep relaxation technique that is often applied in the control of anxiety and stress, reduction of specific symptoms of chronic pain and relieve of insomnia. Progressive relaxation involves the simple practice of tightening or tensing one group of muscles at a time and then followed by the relaxation process with the release of tension (Reuben et al. 57).

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In many cases, medical practitioners have been able to use muscle relaxation in addition to other standard treatments to relieve symptoms of different conditions such as cancer pain, headaches, digestive disturbances, and high blood pressure. Imagery, on the other hand, refers to various aspects of mental rehearsal done to assess the performance while training (Reuben et al. 51). It enables individuals to practice in their mind before they engage in the actual performance and to see themselves perform at their top level. The skilled application of the imagery aimed at clearing one's mind from distractions. It also enables one to develop positive thinking concerning what they are going to do and become fully prepared for the game. Some elite sportsmen and athletes can use the imagery without a great deal of effort.

Application #1

In the current world where there is a lot of cardiovascular diseases. Engaging the family in autogenic training is an essential part of exhibiting a healthy life. I have been involved in various autogenic exercises since I was young. With the increased stress and anxiety that comes with the pressure from the workplace, My family often participate in the autogenic training twice every week to ensure that each of the family members is free from anxiety and nervousness that comes with workloads from different working environments. My family is business oriented, and sometimes, people tend to get nervous due to uncertainties in the market. At some instances, losses in the business caused by the failures of workers often tend to create anxiety especially to the members of my family who are in touch in different business processes. Therefore, the above scenario may also lead to social anxiety disorder. Autogenetic training, being a type of relaxation technique that reduces anxiety proved to be the best training for the family my family members. In the past ten years when I was growing, autogenetic training was incorporated as part of the regular cognitive-behavioral therapy to my father. Besides, as an individual who wanted to become fit and free from anxieties and nervousness that comes with workloads, for ten years now, I have recognized autogenetic training as a self-help strategy.

Application #2

In many cases, I have experience or seen autogenic training, imagery and progressive relaxation in my family. The idea of progressive muscle relaxation is based on the fact that mental calmness arises from the state of physical relaxation. As a family, we realized that progressive muscle relaxation is a technique that anyone can learn and it only requires ten or twenty minutes in a day to practice. My father is seventy-five years old now, and as a result, he is regarded as one of the individuals who is supposed to benefit from the autogenic training, imagery, and progressive relaxation. And indeed when he turned 65, he realized that relaxing the mind to relieve stress and nervousness was the best step towards living a loner health life. Instead of undertaking it alone, we were also encouraged to start applying the techniques early so as also to avoid unnecessary pressure that comes with stressful situations. When my father visited a medical practitioner, the doctor recommended him teasing and relaxing techniques, and luckily, it was an easy technique, and that is why we also came to understand it fast. Progressive relaxation can be undertaken while one is lying or seated; thus, it should be practiced while an individual is putting on comfortable clothing.

Application #3

When I think the status of my family and how we have suffered amidst stressful situations, I believe that my father took the right decisions to introduce Autogenic Training, Imagery, and Progressive Relaxation. As a progressive family, the above idea now defines what we believe in as the best way of dealing with anxiety and stressful situations. Even though we are also undertaking autogenic training as part of the daily activity, my father takes more seriously due to his condition and age. In other words, this is the best therapeutic exercise for the people of his generation. Whenever I go visit my friends and the extended family members, I always let them know the importance of autogenic training, imagery, and progressive relaxation especially to the elderly. As a result, I ever prove to be useful to them. The above situation can, therefore, explain why sharing can prove important especially at times when people are ignorant of the best decisions that they can undertake to deal with the stressful and nervous situations. Autogenic training, imagery, and progressive relaxation, therefore, forms part of what we believe in as the best approach of eradicating anxiety that comes with the pressure from the work environments.

As a family, integrating the autogenic training, imagery, and progressive relaxation was the best step towards ensuring a relaxed environment that is worth living. In most cases, families got separated or angry at each other due inability control their nervousness that comes with a lack of suitable exercises that are beneficial to human health. Living healthy is the first step towards a happy family. Finally, I am sure that everyone in our family is now thankful to our father having gone an extra step towards ensuring a healthy family that understands the ideals of living together.

Works Cited

Prato, Catherine A., and Carolyn B. Yucha. "Biofeedback-assisted relaxation training to decrease test anxiety in nursing students." Nursing education perspectives 34.2 (2013): 76-81.

Reuben Hill, Ernest Burgess, and Walter Buckley in Pauline Boss, Family Stress Management (n.d): A Contextual Approach, Chapter 10 and Chapter 11.